Gymnastic Strength
Week 1 of 4
Warm up
3 Sets:
5 Air Squat + toe touch
5/5 single leg Glute Bridges
10 Hanging leg raise
20 Wall Leaning Calf Raises
LEG Day
Deficit Back Rack Reverse Lunge
4 sets of
5 Right Leg
5 Left Leg
Back Squat
2 sets of
20 back squat at 35% of 1 RM
Supersets 1
3 Supersets:
10 Goblet narrow stance Squat
10 Assisted Sissy squats
10 Romanian deadlift
Warm up
3 mins of single unders
*every break do 2 burpees
2 Rounds:
12 PVC dislocation
6 Muscle snatch
6 Sntach grip Strict Press
6 Pausing Hanging knee to chest
Every 1:30 secs x 7 sets
3 position of Power snatch
1 High Hang + 1 above knee + 1 Power sntach
* increasing in weight
Conditioning
For Time:
50 Alt. DB snatch (22.5/15 kg)
40 Wall ball (9/7 kg)
30 Box Jump over
20 Toes to bar
10 Pull up
Time cap 15 mins